Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
C.
Four sets of:
Walking Lunges with Farmer’s Carry x 16 steps
Rest 30 seconds
Glute Ham Raise x 10 reps
Rest 90 seconds
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 5-7 Dumbbell Burpee Box Step Overs (50/35 lbs to 24″/20″)
Minute 3 – 30 Double Unders + 8-10 Chest-to-Bar Pull-Ups
Immediately followed by…
Three rounds for time of:
15/10 Calorie Assault Bike
5-7 Dumbbell Burpee Box Step Overs (50/35 lbs to 24″/20″)
30 Double-Unders
8-10 Chest-to-Bar Pull-Ups
E.
Three sets:
Pendlay Rows x 10 reps @ 10X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 12 reps each side
Rest 2 minutes
F.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Accessory Option
A.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds
B.
In 12 minutes build to today’s 3-RM Sumo Deadlift
Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.
Compare results to November 27, 2019.
C.
Against a 2-minute running clock…
10 Front-Racked Double Kettlebell Squats (32/24 kg)
20 Double Kettlebell Deadlifts (32/24 kg)
Max Distance Sled Push (HEAVY…aiming for 80-100 Feet)
Rest 2 minutes and repeat for FIVE sets.
D.
For completion:
400 Meter Sandbag Carry
Running Endurance Option
For times:
Run 2 Miles (3200 Meters) @ 85% of your 1600 meter PR pace
Rest 3 minutes
Run 1 Mile (1600 Meters) @ 85-90% of your 1600 meter PR pace
Rowing Endurance Option
Three sets for times of:
Row 1000 Meters
Rest 4 minutes
A) Done
B) 185/225/260/295/295/295
C) Lunges Done with 55lb DBs, starting slow on GHR. Only went about 75% down due to it being about two years since the last time I did them.
D1) 12 cal Echo bike -all sets, Gawd… that echo bike!
4 burpee box step overs with 55lbs DB’s-all sets
30 DU’s + 8 CTB PU’s- all sets
D2) 7:47
Could of done 5 burpee DB box step over for sure, next time.
E) Done- Rows @125, Hammer curls @30’s
F) Done
Or 6 step overs next time 🙂
B.
185 / 225 / 265 / 295 x 3
D.
Scaled to 12 cal AB – that’s what I did last week and I wanted to be consistent (turned out to be the right call)
5 DB Burpee over Box each time
10 C2B each time w/ 30 Scout rope DUs
3 RFT: 10:03
(31:03 total time)
If you held the emom you should have been sub 9 for 3 rounds 🙂
I’m back! First full day of training since the WZA team qualifier!
A. Done
B. 175/210/245/285
C. Done
D. 10 cal/7-5-6-5-6-6-6 step overs/8 C2B
9:07 for the 3 rounds with 6 step overs and 8 C2B
I fell off on the step overs but I wanted to stick to 6.
E. and F. Done.
Excited to be done with qualifiers for a little.
Time to hit training hard and have some fun with the team workouts!
Yes! Super stoked. Gonna hit a couple this weekend! Thank you again!
A. Done
B. 12 min build up to heavy 3 rm sumo deadlift: 220kg
C. Done
D. 29:21
5 box step – 8 C2b (this got heavy)
E. done
F. done
+ rehab work on knee
Is your knee improving? How far out are you from being back to full health?
if i keep doing this rehab and dont push it, maybe next week or at worst before the end of the year. it feels much better already after i have not pushed the knee at all and doing rehab
A. Done
B. Did some light squats
C. 2 x 24kg, black band
D. Changed minute 2 to 6 x box step ups to 30″ + 5 strict hspu to 4″ deficit. Did 8 ctb
3 rounds 8:46
E. Done
F. Done
Another step in the right direction!
Pts.
A. Done.
B. Set 1 @ 80kg
Set 2 @ 100kg
Set 3 @ 113kg
Set 4-6 @ 130kg
C. 24kg kb lunges
Ghr 10 reps done
D. Emom scaled
Echo bike 15 cals last 4 rounds 12 cals
Db burpee box step overs 15kg db and 20″ box 6 reps
30 du + 8 c2b last 3 rounds 7 c2b (all sets unbroken)
Finished at 29:55
Skipped the rest out if time.
A) Done
B) 195/225/265/305×3
C) Done with 70# kbs
D) Did the strongman piece instead. Did SB squats at 190 instead of the kb squats, and had to do sled pushes with 60# on a drag sled inside – gym has a new building manager who thinks the sleds ruin the pavement, so that’s the best I can do now
E) Done
F) Done
? spoiling all the fun.
A.
Done
B.
80-104-112-128 kg
C.
Done 24 kg KB
D.
29:42
5 box step – 8 C2b
In the afternoon E -F and Row
Good job staying under 30 for the final three rounds after the emom. ?
Gymnastics Skills Accessory Option Struggle with any form of handstand so took this one from earlier this week. A. 3 minutes working on proper hand and foot placement for a kick to handstand. Every minute, on the minute, for 3 minutes (1 set) of: Headstand Fall-Over x 15 reps Mini Handstand or Mini Release Handstand x 30 reps Rocking Box Bridges x 10 reps Every minute, on the minute, for 6 minutes (3 sets) complete: Interval 1 – Finger Presses x 20 reps Interval 2 – Wall-Facing Split Handstand Hold x 20 seconds One set of: Handstand Shoulder Shrugs x… Read more »
Great to see you getting this in! ???‍♀️